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Self-Motivation vs. Self-Accountability

4/15/2021

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Self-Motivation vs. Self-Accountability

Raise your hand if you’ve set your alarm to get in a workout before work, only to lay there in the morning when it goes off thinking of an excuse to validate hitting snooze. We’ve all been there. You are not alone. I mean it’s hardly even fair given how comfy our beds and pillows are! 

When it comes to health and fitness, the number one thing that people struggle with is accountability. Often, we are the only ones holding ourselves accountable, which makes us more likely to be lax when it comes to creating and sticking with good habits!

Sure, the world has created mechanisms for helping with accountability. There are apps, trackers, challenges, contests, programs, goal setting, etc. But guess what! Each of those things still require self-accountability. That’s right! A tracker only works if you input your information consistently and accurately. An app only holds you accountable if you actually open it up each day. 

Believe me I am a huge fan of accountability helpers. But at the end of the day, it all comes down to YOU and your commitment to the goal that you set for yourself. No buddy system or month-long challenge is going to be a cure all if you haven’t found an effective way to stay motivated! 
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As a personal trainer, I know a thing or two about motivating others, but it’s a whole different game when it comes to motivating yourself. Often times we can be our own worst critics, and our own worst enablers. So how do we break the cycle and find a way to truly motivate ourselves? I’m sharing my four favorite tricks for sticking to your health and fitness goals that will make you a self-motivating machine!
1. Set Realistic Goals. If you’ve been binge watching Netflix all pandemic long, don’t sign up for a marathon next month. Make shorter term goals that are attainable, rather than setting huge goals that you’re likely to fall short on. Aim for increasing your weights by a pound by the end of the month. Or add a quarter mile to your walk each week. ​
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2. Create a Plan. Plan your workouts at least a week at a time and schedule it into your day. You will be much more likely to get in a half-hour workout if it’s on your calendar already then if you just try to squeeze it in throughout your day. Think of it as an important meeting that you can’t blow off!
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3. Make it Fun! Being healthy does not have to be torture. Think of things you like doing and incorporate them into your plan. For me I love being outside in the fresh air, so I make sure I plan to take my son out in his stroller at least twice a week. Sometimes I run, sometimes I walk, but I’m outside and being active. Try a workout class with a friend, dance it out in your bedroom for a few songs, go on a hike!
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4. Celebrate Small Wins. You don’t have to fit into your high school jeans to feel successful! Small wins can be things like sticking to your workout plan. Not hitting snooze for an entire week. Or simply looking in the mirror and feeling really strong! But be careful how you reward yourself. Instead of splurging for that plate of nachos (although we do all deserve a nacho from time to time), treat yourself to a new workout top and that water bottle you’ve had your eye on! Reward yourself with something that is going to keep you motivated and moving forward. ​
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Self-motivation is all about being your biggest fan

It’s not easy, but it’s the best gift you can give yourself. If you need a place to get started, or just want to change up your fitness routine, sign up for my virtual personal training program Body In Motion and take my Four Week Tone-up Challenge. This challenge gives you what you need to follow the four tricks we just talked about. 

  1. Realistic Goal: Completing the four-week challenge!
  2. Plan: You can opt to receive weekly or daily workout emails with a schedule design to tone your entire body in 30 minutes or less each day!
  3. Fun: Each of my workouts are designed to be fun and energizing and each week you get two active rest days to switch it up and do something out of the norm!
  4. Celebrate: (My favorite part of being a personal trainer) Share your progress through the challenge by tagging @thefitgirlwithcurls and I will celebrate your small wins right along with you!!

Spring is here!!!! So, let’s get out there and motivate ourselves to live the healthiest and happiest lifestyles we can!

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How To Manage Your Post Workout Muscle Soreness

3/29/2021

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Oh that hurt so good feeling a day or two after a workout that lets you know that you got a good one in.  Have you ever felt this after a tough or intense workout? This is known as Delayed onset muscle soreness (DOMS). DOMS is caused by damage of the tissue from the eccentric (Where the muscle is lengthened) load of a movement that your body isn’t used to in regular activities or in training.  

I like to use it as a sign of how well your body is adapting with a current program, especially in beginners.  It allows me to understand if we need to adjust the program and how we adjust.  This isn’t about the “no pain no gain” mentality. It is about adjusting your program with progressive overload to allow your body to adapt and change while helping you reach your goals.  You can use DOMS as a tool and understand that when you damage the muscles and have soreness, you’ve changed something in your routine, you’ve challenged the muscles and increased the intensity in a way that has put stress on those working muscles.  

In order to grow, and get stronger, you have to allow your body to adapt to the change before adding another factor to the routine. This will allow you to safely progress, help prevent injuries, and also a way to help minimize your DOMS affect.  You don’t need soreness to build strength and see progress, but it can happen when there is a change in the routine that your body has to adjust to.

​So when you are feeling DOMS after a workout, how do you cope with it?

Here are some ways to help manage your muscle soreness:

1. A thorough warm up
Warming up properly before a routine can help prep your body for the impact and/or load it is about to receive. A warm up of 10-20minutes can help get your muscles ready.  An example of the warm up order may look like this: 
  1. Elevate the heart rate above resting to get your blood flowing and your muscles loose and warm with a cardio movement.
  2. Dynamic Stretches/Movements - this will bring your joints through their range of motions before going through the main workout.
  3. Sport specific movements/mimicking exercises with lighter weight. If you are lifting heavy, always warm up with the same movement using body weight and then a lighter weight than the main lift.   If you are doing cardio or HIIT go through similar motions to prepare your body, ie: marches, stride drills, bicycle crunches, etc. ​
2. A thorough cool down
At the end of a routine once the muscles have been worked, It’s important to bring your heart rate back down to resting and to stretch the muscles that have just been worked.  Taking 10-20minutes to cool down can have your body feeling good after a routine, and will greatly benefit you.  Here is an example of what a cool down may look like:
  1. Lower the heart rate, by doing some light movements. This can be light core exercises or light cardio.
  2. Dynamic Stretching
  3. Static Stretching - Static stretching is when you hold a pose in order to lengthen the stretched muscle.  After a workout is the best time to do this type of stretch. ​
3. Move your body the next day 
The movement should be different from what made you sore. It doesn’t need to be high intensity, it can be light movements, but it’s important to move. Moving your muscles that have been worked the day before can help loosen them up.
4. Eat food!
Part of your recovery after a workout is to refuel and replenish your nutrition and calorie intake.  
In order for your muscles to rebuild and grow after a routine you need the right nourishment to help the process along.  You need to replenish your carbs for energy, you need to eat your fats so your body can transport vitamins and nutrients to the muscles needed, and you need protein because they are the building blocks for muscles.  Other nutrients like vitamins play different roles in the recovery process as well. So remember to eat a variety of different foods to nourish your body properly.
5. Hydrate well
After training, you may lose water from sweating.  It’s important to replenish that water, and keep yourself hydrated because your muscles need water to help repair and grow. Water helps to transport nutrients to the muscles and remove toxins and waste from the body.
6. Adequate sleep 
Allow yourself to sleep. Especially after an intense training day, a long run, or a heavy lifting day. Your body takes this time to repair, rebuild, and grow the muscles.
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Sweet Acai Smoothie Bowl

3/26/2021

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Smoothie Bowls are so easy to make

When the temperature begins to rise we all crave cool and refreshing beverages.  
I love love love smoothie bowls! And when I'm not in the mood to cook or I want something to grab and go, I'll usually get one from the closest smooth bowl shop in town.   But this dish is SUPER easy to make and doesn't take much prepping if you want to throw one together yourself.   So if you have all of your favorite ingredients at home, go ahead and blend one up.
A smoothie bowl is definantly something that can easily be high in calories depending on how excited you get over the toppings.  But guess what! When you put it together yourself, you can adjust what goes into your bowl, and how much.  You can nourish your body properly with this tasty treat and still enjoy the delicious sweetness of the fruits and toppings you choose. 

Tips to enjoy your bowl while keeping it low in processed sugars:

  1. Blend your smoothies with a banana and water....That's all you need. The banana naturally adds sweetness to the blend while keeping it pact with nutrition and fiber.  Don't forget that you can add veggies to your blend and still keep the sweet taste. 
  2.  If you like to drizzle any nut butters- you can use natural ones with no added sugars.  You'll still get the nutty taste, the healthy fats, and the protein without the added refined sugars. 
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Acai Bowl Ingredients to make 1 bowls


1 Frozen Unsweetened Acai Pack
1/2 Banana
1/8 cup Frozen Cherry Berry Medley
1 Cup Baby Spinach
1 Cup Water (Maybe less if you want a thicker consistency)
4 Strawberries chopped
1/4  Cup Blueberries
​1/4 Cup  Blackberries
1 TBS Nutella 
2 TBS Granola
1 TBS Chia Seeds

Blend the frozen acai, cherry berry medley, banana, spinach, and water together. Pour the mix in your serving/cereal bowl and add your toppings. I like to layer the crunch first (granola and chia seeds), then the fruit, and drizzle the top with nutella. 

Makes 1 bowl and is about 376 Calories. 
49g Carbs. 16gFats.  7g Protein.

You can add whatever toppings you'd like

You can add whatever toppings you'd like to your bowl.  Get creative, nuts, coconut flakes, goji berries, peanut butter, etc. I even added cheerios to my 11month old son's bowl so he had a crunch that was age appropriate.  Fuel your body, and enjoy this sweet treat.
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Why Women Should Strength Train

3/9/2021

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Resistance Training Vs. Cardio

Resistance training is so important for women to add to their workout regimen.  Cardio is so popular and the easy thing that seems to get done without a thought.  If a day is going to be skipped, for a lot of women, it ends up being a resistance day. Some of the reasoning behind this is that they want to burn more calories because they had a busy day of doing nothing and cardio just makes sense and another reason may be because they aren’t comfortable with resistance training - the idea that it is known as a masculine activity sets them back.  Do either of these reasoning ring a bell for you? 

6 reasons why resistance/strength training is important for women and why it should be a priority to have in your routine.

Helps you lose fat
Resistance/Strength training is so important for fat loss. When you put physical stress on your muscles during a training session, you break them down, causing them to repair and build during the day(s) you are resting. This process requires energy, which means your body is going to break down carbohydrates and fats from foods you eat and from nutrients stored in your body.  This allows your body to burn calories more efficiently and effectively at rest.

Tone up.
What is toning up? It’s building lean mass in your body - muscle. In order to get the lean and sexy muscle definition you need to focus on strength training.  When it comes to this type of training, progressive overload is going to help you reach your goal.  This means increasing your intensity/volume lifted overtime.  It will help you grow and build strength and muscle safely and effectively. 

Stress Reliever
A study (Ludin, A.F.M. et al 2015) with 30 participants showed that after 10 weeks of high intensity progressive resistance training there were positive changes in DHEA, which is a hormone that can help relieve stress and improve your mood.  So not only does aerobic/cardio help with stress relief, but resistance/strength training can also aid in it. 

Injury prevention
Resistance training can help you prevent injury in your daily activities.  It helps you create a balance in your muscles, and strengthens the muscles, tendons, ligaments, and bones.  When your muscles and tendons are strong, they can help support the body during movement.  With ligaments and bones getting stronger, they’ll be able to better withstand the impact that your body takes on.

Improves bone density
Osteoporosis is when your bone density decreases and causes your bones to become weak and fragile.  When it comes to exercise, it is recommended that weight bearing exercises (strength training) are best for bone health. This type of physical activity helps activate bone remodeling. 

Post menopausal women are at a higher risk of developing osteoporosis than men due to the changes in hormones.  So it is important to begin resistance training to help your body build its strength, improve bone density, improve coordination,  and to help prevent falls from occurring in your older age.  

A study by Wallace and Ballard showed a correlation between lean body mass (muscle) and bone health. Individuals who had more lean mass, were regularly physically active and showed greater bone health. 

Confidence
There is something about building strength that causes you to walk a bit taller.  It could be that with the right strength program you  improved your posture, or maybe it’s because you feel good about knowing what you are doing in the gym (in a world that is known to be more masculine), you feel happier and have more energy to power through your day, you can move better because everyday tasks are easier, and on top of that, and you begin to appreciate your body as you learn how to better care for it. 

MAT LUDIN, ARIMI FITR, et al. “The Effects of High Intensity Progressive Resistance Training on Psychological Stress and Biochemicals Parameters.”
Jurnal Sains Kesihatan Malaysia, vol. 13, no. 2, 2015, pp. 53–60., doi:10.17576/jskm-2015-1302-06. 
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Wallace LS, Ballard, JE. Lifetime physical activity and calcium intake related to bone density in women. J Wom Health 11(4): 389-398-2002

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There Is More To Vegetables Than  Just Salads

2/21/2021

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How to incorporate veggies into your dishes. 

We all know that vegetables are good for you and that they are healthy to eat.  But some of us have a hard time getting these nourishing bites into our system.  It might be that you don’t like them or maybe you just don’t know how to prepare them in a way that you CAN enjoy them. 

I love salads. I’m one of those people who could have a salad each day, not get tired of it, and be super content with raw veggies over a green leafy bed. But this isn’t the case for everyone.  You don’t have to only eat salads to be healthy, there are other ways to eat your nourishing colors.

I started to play around with different ways that I could add vegetables into our meals and snacks at home once my son started to get a little picky with his solid foods.  At first he seemed to enjoy eating veggies, and now it’s a hit or miss.  So I got creative with some recipes and mixed some of the nourishment into dishes that I know he would enjoy.


The recommendations for vegetable intake (for an adult) is: 4-5 servings of vegetables a day. A serving of vegetables can look like: 1 cup of raw leafy vegetables or ½ cup cut up raw or cooked vegetables.

8 Ways To Incorporate Vegetables In Your Lifestyle To Help, Not Only Nourish Your Body, But Help You Enjoy The Foods

  1. Smoothies - These are such an easy and quick way to throw together a meal, maybe it’s pre or post workout, maybe it’s just something for you to grab and go.   The great thing about smoothies, is that you can add veggies without losing the sweet taste of the fruits and you still get in the fiber. 
    1. Try This Acai Bowl Recipe.
  2. Pancakes/Waffles/Muffins/Breads - Believe it or not, you can create the batter for these and add some veggies either shredded or pureed to add a bit more nutrition to the mix.  Carrots/sweet potatoes/zuccini are popular vegetables to bake with.  
  3. Eggs - Between omelettes, frittatas, and even egg muffins, you can create egg dishes that are tasty and have some of your favorite vegetables mixed in.  By adding veggies to your eggs you can add more of a balance to the meal between your fats, proteins, and carbs. 
    1. Try This Frittata Recipe.
  4. Soups/Stews - This is another super easy way to take in your veggies.  Throw a bunch of different vegetables together, (carrots, celery, turnips, red bell pepper, yellow bell pepper, yellow onion, kale) saute them, add broth and let them simmer, then add some cooked chicken to the pot, maybe a small pasta, or even a matzo ball. Add whatever seasonings you like, (ie: oregano, salt, and pepper).  And bam! You have a hearty soup to help nourish your soul.   
    1. Try This Lemon Lentil Soup Recipe.
    2. Try this Celery Carrot Soup Recipe.
  5. Roasting Vegetables - Get a variety of different vegetables, throw them on a sheet, and place them in the oven when you are prepping a meal or two - season them, add some dressings, or eat them as is. They can be used as a side dish or snack, they can be mixed into a rice/quinoa bowl, and you can even throw them on top of a salad. It is always nice to have roasted veggies as an option during the week.
  6. Sandwiches/Wraps - Breads get a bad wrap (pun intended haha). But really, eating things in moderation is okay.  When looking for bread, try sprouted whole grains - this way you can avoid the enriched and more processed flours.  Add raw/sauteed/roasted veggies to your sandwiches and wraps.  Try some hummus, olive spread/tapenade, roasted yellow squash, roasted zucchini, roasted eggplant, roasted red peppers, roasted red onion, add some chicken or leave it vegetarian and throw on a falafel - nom nom nom. 
  7. Sauteing Vegetables - Saute some vegetables and make a stir fry, fajitas, or tacos. It’s quick, easy, and needs little seasoning to taste good to enjoy.
  8. Patties - Shredded vegetables mixed with ground meat to make a juicy burger, or even just shredded veggies mixed with an egg to create a vegetable patty/pancake. It can be cooked over the stove/grill/oven. ​
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Body Weight Workouts - Basic Movements With Their Modifications And Progressions

1/27/2021

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Body Weight Workouts

Body weight workouts are some of my favorites!  This type of training can go from simple movements, to challenging your body’s strength in unbelievable ways. Not to mention, body weight routines can be done ANYWHERE, because most don’t need equipment.  And if there are pieces of equipment that need to be used (ie: steps/benches/chairs/poles/etc), they can usually be found around the house or outside at parks.

With the pandemic going on, and all of us being stuck in our homes ALL day long, it can be tough to get ourselves moving.  But it is more important than ever to do so. 
The more sedentary we are, the more we put our health at risk for joint problems and diseases.

So, that being said, what is 20-30 minutes out of your long day? If you are utilizing some space in your home for your workouts, or heading outside in the yard, or to the park, you can get a quick and efficient resistance workout in, using just your body weight.  No it’s not a gym, and no it’s not heavy lifting - but there are ways to manipulate the movements to give your muscles a different type of challenge and to help you build and maintain your strength. ​

  • Squats can be challenged by getting onto one leg for single leg squats (this can help challenge the strength of each leg individually and help you build balance between the limbs). There are so many varieties for single leg squats (pistol squats, bulgarian split squats, split squats, single leg box squats.)

  • Pushups can be challenged by placing your feet on a step/couch/chair/step/bench and using this decline to push against the added stress from gravity. Other ways to challenge the pushup can be by incorporating some core movements like doing a spiderman pushup, you can also try a hindu pushup which challenges different muscles of the shoulder in different parts of the movement. You can even utilize a wall to challenge yourself in handstand pushups. 
 
  • Pull ups are always a great calisthenic movement to help build strength in the upper back muscles and if you are new to this movement, you can always begin with chin holds or jumping pull ups.  Those who are advanced in pull-ups can try L-sit pull ups which will cause you to activate your core muscles more during the movements, and/or change up the tempo by doing eccentric pull ups (slowly lower down from the top, and quickly pull yourself up so the chin is above the bar).
 
  • Lunges and Step Ups are always easy and fun to take with you anywhere. For lunge challenges, try adding jumps and for step ups, you can add a lunge on the bottom of the movement.

There are so many ways you can challenge your body.  You don’t always need weights, you just need to manipulate what you do have and start moving!
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5 Gym Equipment Pieces To Help You Build Your Home Studio/Gym

1/20/2021

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When it comes to working out at home, the biggest question that I get is, "What equipment should I get?"  And with that, it always depends on the individual.   If you live in a small space and don't want your gym equipment out in your living room every day, then you can look for pieces that are easy to store and still very efficient.   But maybe you have enough space to have an entire space just for working out and don't mind displaying your gym equipement, then you can get multiple dumbbells and kettlebells - maybe you want to get a rowing machine, or another piece of cardio equipment as well as the weights.   Each individual is different when it comes to purchasing equipment for your home.  But it's always great to have the extra resistance. 
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Whether you are somebody who religiously heads out of the house to workout in a gym facility or you would rather stay home to workout, it’s always a great idea to have some equipment for those home workout days.  We are all home more so now than ever before with the pandemic, so it’s a good idea to have a few things that will help you keep up with your routine when the gym isn’t an option. 

Here are some of my favorites to help get you started with your home fitness collection. The equipment that I recommend is easy to store and very versatile - So whether you live in a spacious home or a studio apartment, you’ll find that these pieces can be very efficient in building strength and endurance, while making it easy to pack/put away. 

5 Pieces of Equipment to Start Your Home Gym/Studio


  1. Resistance Bands. These are great because they add resistance to your routine, and by getting the bands with a door anchor, you can even mimic movements that you would normally do on a cable machine. 
    Click Here To View Resistance Bands
     
  2. Mini Band. Mini bands can always add to your lower body routines to help build the glutes, get a great burn, and help to activate these muscles.  They are very popular for the butt muscles, but can also be used for upper body exercises as well. These come with a small bag that can be easily stored, and you can easily bring them with you on any trips that you take.
    Click Here To View Mini Band
  3. Suspension Trainer. I absolutely love using a suspension trainer. This is a great way to use your body weight differently.  You can modify and progress all of your movements by changing the angle in which you position yourself.  The suspension trainer can easily anchor to a door and you can really work your entire body with this piece of equipment.  It’s easy to store, and also easy to travel with.  You can workout at home, the gym, and even take it outdoors. 
    Click Here To View Suspension Trainer
  4. Jump Rope/Speed Rope. Jumping rope is a great way to get your cardio on. Especially if you don’t have any cardio equipment and don’t want to leave your house for a run or bike.  Jumping rope can help improve your cardiovascular endurance as well as your muscular endurance.  It will build up your stamina, improve your lower body strength and stability, and prepare your body for impact.  Use this with your HIIT routines, or just jump as its own workout.
     
    Click Here To View Jump Rope
  5. Adjustable Dumbbells are always good if you want to have some sort of heavy resistance for your training.  Toning up/building muscle/weight loss all require progressive overload, which can only be done when you have weight to add to your exercises to give your body added stress to the joints and muscles.  So having dumbbells at home, and having the option for heavy dumbbells will help keep you on track to your goals.  I recommend the adjustable dumbbells for people who don’t want equipment sitting out in the middle of the living room - these are easier to store. The price of these vary depending on the max weight you decide to get.  You can also start with a small amount of weight and purchase added plates another time.
    Click Here To View Adjustable Dumbbells
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Setting Realistic Goals

1/1/2021

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It is so easy to create excuses to keep us from starting habits for a healthy and active lifestyle, even if we know that starting it can greatly benefit us.  We all want a quick fix, a magic pill to do exactly what we want done, a snap of the finger and BAM you look good and are healthy as a horse.  But if I’m being honest, it doesn’t happen that way.
Sure there are trendy crash diets and workout challenges that help people achieve a goal in a short period of time, but that doesn’t last long.  Those results don’t last, and usually lead to unhealthy habits that continue and repeat. To really get on track, it is okay to start small and to start slow. You want to get into a healthy habit and create routines.  The goal is to create a lifestyle that you can keep up with, so you can enjoy life and love who you are. 
It may be a new year, but every day is a new one, so why not get started now?    The best way, that I have found, to keep me on track with my goals is to write down everything.  So do it, write it all down - everything you want to accomplish, how you are going to accomplish your goals, the things that make you feel good - write it all down.
Create a list each week of what needs to get done. Set your priorities, so the most important tasks can be finished first.  Create small goals each day/week that are easy and realistic for you to complete. 
How do you make health a priority?  Focus on movement, on drinking more water, on eating your fruits and veggies, on getting more rest and sleep. Think about why you are doing this, is it for yourself? 
Some examples of these health and fitness goals can be:’
  • Get 3 workouts in a week, wake up and drink 1 glass of water. 
  • Drink two 40oz water bottles a day.
  • Aim to go to bed at 9pm.
  • Set your alarm for 6am to wake up and get a workout in.
  • Add 1 serving of fruits/veggies to each meal, etc. 
Think about what changes need to be made, how you are going to make them, and set those goals. Don’t let another excuse get in your way.  The only way you are going to reach your goals, is by taking the first step and putting in the work. 


In order to see the results, you have to start somewhere, you have to progress, you have to build, and you have to be CONSISTENT. Create a healthy habit, and make a lifestyle for yourself. 
Get organized - Set your priorities - Get started - Hit those goals
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Jenna Webster CSCS
@TheFitGirlWithCurls
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HOLIDAY FEASTING

11/30/2020

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HOLIDAY FEASTING
Coping with the guilt of overindulging.

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​HAPPY HOLIDAYS! What a happy time.   This usually means family, friends, fun, and the biggest F of them all FOOD!  During the holidays we join our friends and family for gatherings and parties, as we talk, laugh, drink and EAT. And with eating, we may sometimes get ahead of ourselves and overeat during an event or one sitting of a meal, and now with covid, we may be overeating because there is just MORE food in the house for less people to eat.  Whatever the reason, it happens, we all do it. 
So how do we cope with the guilt of overindulging? Many of us have felt guilty overeating. Here are 5 tips to help you get on track after indulging:


1. Eat Whole Foods. Avoid diets and cleanses. You want to make sure that if you “fall off” you can quickly get yourself back on track with healthy habits.  It’s not about going on a crash diet to feel miserable while you deprive yourself of things.  It’s about eating in a way that is sustainable for your lifestyle in the long run that will have you feeling good by boosting your metabolism and giving you a good balance with the foods you need and the foods you love. 
Whole foods.  Not the grocery store.  Think plant-based(fruits, vegetables, whole grains, seeds and nuts), minimal to no processed foods, lean meats, poultry, and fish. 

2. Drink Lots Of Water.  Our body is made up of about 60% water.  So we need it. Water helps the body function properly.  It helps to lubricate the joints, transport nutrients to muscles, and remove waste from the body.  It also helps our body regulate temperature, and is vital for cell development and muscle growth (which helps with weight loss).
How much water should you drink in a day? Women should aim to drink 2.7 Liters and men should aim to drink 3.7 Liters.

3. Balance Your Portions.  Balance is important. You want to have carbs, fats, AND, protein with your meals.  After a big feast, you don’t want to cut out any of these nutrients just because you ate a lot. Let’s focus on the healthy, nourishing, whole foods of these three macronutrients. 
Carbohydrates: These are vital for energy.  Carbs are the main source of fuel that your the body uses to break down and create energy.  Carbohydrates are not the enemy, they are important in our diet. Healthy carbs are fruits, vegetables, and whole grains.   Rather than cutting out this necessary nutrient, focus on the real whole foods and minimize or eliminate the processed carbohydrates.  The problem with processed food, is that they do not provide your body with necessary nutrients or help your body function optimally - Processed foods lead to higher caloric intake without sufficient nourishment. 
Fats: These are also vital for optimal health.  This nutrient is also used for energy, and has more functions that we may not realize. For example, fat helps in cell growth and Development, it is important in brain function, it helps to keep our body warm, it helps to absorb and transport some nutrients throughout the body, and it also helps in hormone production.  Our body needs fat. Some examples of healthy fats are: Avocado, nuts and seeds, olives and olive oils, salmon, eggs, dark chocolate.
Protein: Another nutrient that is important to optimize health. They are our body’s building blocks.  As our cells break down, they need protein to repair and grow.  Protein intake is based on an individual's weight as well as the type and level of activity they do.  But as a minimum protein intake, you can focus on .8 x body weight (in kg). So somebody who is 135lb would take in about 48grams of protein a day.

4. Consistency In Workouts.  Keep up with this habit - it’s a good one.  Your consistency is going to help you get to your goals and help you keep and maintain your goals. Cardio and resistance training will keep you fit and strong.  Cardio is important for your body because it helps you stress the strength and endurance of your cardiovascular system (your heart, lungs, arteries, and veins.)  It helps you utilize oxygen more efficiently throughout your body.  And oxygen is needed for burning fat. 
Resistance training is how we strengthen our body, build our muscles, and improve our bone density.  There are different forms of resistance training - you can use free weights, machines, bodyweight - you can do traditional weightlifting, powerlifting, bodybuilding, etc. After a training session your muscles have been worked and broken down.  This is the time they need to repair, rebuild, and grow.  This happens when your body is at rest, and your muscles need energy to build. Resistance training allows you to utilize oxygen more efficiently while at rest  which increases your metabolism, and ultimately increases the rate of fat burning.
Be consistent with both cardio and resistance training to help keep you on track. The minimum requirement for a healthy and active lifestyle is 2 days of resistance training (6-10 exercises) and 3 days of cardio at moderate intensity. 
​
5. Consistency With Movement. Movement doesn’t only mean exercising.  It literally means to move your body.  Making sure you are getting any kind of physical activity.  Walking, dancing,  gardening, yoga, biking, and hiking, are all examples of physical activity. Anything that gets your body up and going above a resting level.  
There is probably more sitting now in our lifestyles than there was pre-covid.  Just because we are home more often, don’t let that be a reason to keep you from moving.  If you find that you are sitting for long periods of time, do whatever you can to get up and move throughout your day.
For example, you can set a timer to remind you to get up and walk around every 20-30minutes.  Take a walk around your neighborhood.  Walk up and down the stairs. If you are driving anywhere, park at a walking distance away from your location to help you get some steps in, you can even just sit and stand in and out of your chair for repetitions.  
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Making A Habit Out Of Fitness

11/30/2020

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“It’s a lifestyle.” You may hear a lot of gym goers and health enthusiasts say this all the time. And it’s true.  It IS a lifestyle. It becomes something that is just a part of the way we do things on a day to day basis.  It’s not a hassle to us, it makes us feel good, it makes us feel alive, and it’s not a burden to keep up with. But, if health and fitness is not a part of how you do things, how do you get it to become a part of your life?

The goal is to make health and fitness a habit in your life.  By consciously making healthy choices for yourself on a day to day basis will become a part of your lifestyle. 

4 Tips in creating a habit out of fitness and keeping your body in motion.

1. Make your rest days ACTIVE.  Recovery and rest days from training and the gym are important for muscle development, strength development, it helps to avoid overtraining, and helps in injury prevention. But rest days don’t necessarily mean to sit around on our butts watching netflix for the entire day to only get up to check the fridge or hit the loo.
Rest days are about taking a break from your gym routine and training. But you can still move your body to keep your muscles in motion.  This means, moving through very light activity like leisure walks or bike rides, going on hikes, swimming, yoga, playing sports and games with your friends and family, gardening, cleaning, doing something that you enjoy outside of the gym and keeping yourself active. 

2. Avoid consecutive rest days. When planning our rest days, it can be very tempting to just give ourselves two days in a row - this tends to be Saturday and Sunday. This is fine if you are consistently getting into the gym and nailing your workouts.  But for someone just starting off whose goal is to turn fitness into a habit, it's better to avoid consecutive rest days. One day is fine, the second day the motivation starts to dwindle, and the third day is a debate whether you should allow yourself one more day of rest “because it’s just ONE day.” 
In my opinion, it’s better to split the rest days up when you want to keep yourself in control and moving towards your goals.

3. Train EFFICIENTLY in the time you have.  Life is busy! No matter who you are, somedays/weeks/months may feel like you have no control and no time for your full workouts.  But start thinking of the workouts as movements rather than a chore, and when life gets crazy and hectic - it’s okay to just go through the movements.  If getting 20 or 30 minute sessions on some days stresses you out with everything else around you, focus on making a conscious effort to just get movements in throughout the day or or move through a quick routine of 4-6 exercises for 10-15minutes in your day.
  • For your movements throughout the day, try to set a timer to get up and walk around/pace every 30minutes for 5-10minutes. 
  • Another movement that can be done is seated squat repetitions from your chair (sit down, stand up, sit down, stand up)
  • Walk up and down a flight of stairs for a certain amount of time.
  • Make it a point to leave things in walking distance to force you to get up and get to them. IE: Tv remote, cell phone, etc. 

4. Get an accountability partner. Accountability is something that will externally motivate you to get your workout and movements in!  Having a friend/family member who has the same goals as you on your team, or hiring a fitness trainer/coach to help guide you in the right direction, even the accountability of joining a group fitness class can help you stay on track.

The idea is having somebody help you live up to your promise to yourself.  This person will help you stay honest and can help push you each day to do what you said you would. Even on those tough days that you just don’t feel like it. Sometimes when we have that little push from someone, it can help us get moving - and there are never regrets on those days after a completed activity.
  • Friend or family member.  You can tell them your goals, and maybe they will want to join in on what you are doing.  You can do things, like challenge each other to move on a daily basis by tracking with your fit watch or phone. You can plan to work out together a certain number of days in the week. If you live at a distance from one another, you can make a pact to text each other before and after doing your workout. Cheer each other on! Motivate each other! Allow this person to help you reach your goals. 
  • Get a Trainer.  I may sound biased, but a personal trainer is a great way to help keep you accountable for your health and fitness goals.  Find somebody that you feel like you can work well with.  They will work with you in creating a program specific to your needs and goals. Scheduling with them will cause you to make your gym appointments, and hit those workouts every week. And if your trainer gives you workouts to do on your own, then you will have the support and motivation from your trainer.
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